• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bariatric Cookery

Just another WordPress weblog

TwitterFacebookInstagramUSA
  • Home
  • Shop
    • Cart
    • Checkout
    • My Account
    • Logout
  • Surgery & Faq’s
  • About Us
  • Blog
  • Recipes
  • Press
  • Contact

Fishy Business, In A Good Way!

August 17, 2020 Leave a Comment

Yesterday I returned to my spa for a lazy lunch (and not so lazy swim). On the menu was a cod dish with crushed potatoes and it was utterly divine. It reminded me somewhat of a recipe I developed for my 1st ‘Return to Slender’ cookery and advice book which had a dish that featured cod topped with a lime, herb and Parmesan crust. I had forgotten how good it was but now plan on having again this week and maybe with other white fish (pollock or haddock for example) or even salmon. It’s a great high protein dish with lots of flavour and I like to serve with freshly cooked wilted spinach (lots coming from the kitchen garden at the moment).

The ‘Return to Slender’ books are now sold out as hard copies but the pdfs are available here for an instant/immediate download at a terrific price, and they are also available as kindle e-books (see here). Check them out if you’re interested … but scroll on for this recipe.

 

PACIFIC COD WITH LIME, HERB AND PARMESAN CRUST

Ingredients

METRIC/US

low-fat cooking spray or mist

4 cod fillets, about 100-125 g/4-4½ oz each

finely grated zest and juice of 1 lime

50 g/1 cup fresh white or wholemeal breadcrumbs (I often use protein breacrumbs made from protein bread)

1 tbsp chopped fresh dill, oregano or parsley

50 g/½ cup grated Parmesan cheese

salt and freshly ground black pepper

4 thin slices of lime

 

Method

  1.  Preheat the oven to 200 C/400 F/gas 6.
  2.  Lightly spritz a baking tray with low-fat cooking spray or mist and arrange the fish on top. Sprinkle with the lime juice.
  3.  Mix the lime zest with the breadcrumbs, chosen herbs, three quarters of the Parmesan cheese and salt and pepper to taste.
  4.  Divide the mixture between the fish fillets, spreading over the surface of each one. Spritz well with low-fat cooking spray or mist and dust with the remaining Parmesan cheese. Finally top each one with a slice of lime.
  5.  Bake for 12-15 minutes, or until the fish is opaque and flakes easily when tested with a fork. Serve with fresh vegetables in season or a little green salad.

 

SERVES 4

WLS PORTION: ½

 

CALORIES PER PORTION: 205

PROTEIN: 27.8 g

CARBOHYDRATE: 10.4 g (o.7 g sugars)

FAT: 6.1 g

 

Recipe © copyright of Bariatric Cookery; Image courtesy of The Alaska Seafood Marketing Institute htpp://www.alaskaseafood.org

 

 

Click here for details of PDF Book 1

 

Click here for details of PDF Book 2

 

Click here for details of E-Books

 

 

Related Articles:

  • Cod Salsa with GreensCod Salsa with Greens
  • Grilled Pacific Cod with Pepper Stir-FryGrilled Pacific Cod with Pepper Stir-Fry
  • Good Friday Means FishGood Friday Means Fish
  • A Seasonal Sunny FavouriteA Seasonal Sunny Favourite
  • You Shall Have A Fishy On A Little Dishy!You Shall Have A Fishy On A Little Dishy!
  • Just 4 IngredientsJust 4 Ingredients
  • Annual Gut WeekAnnual Gut Week
  • Good Friday Fish DishesGood Friday Fish Dishes
  • Oh My Goodness! Prawn & Raspberry SaladOh My Goodness! Prawn & Raspberry Salad
  • New PDF Bariatric Cookery Book Download!New PDF Bariatric Cookery Book Download!
  • ‘Return to Slender’   Amazon E-Books/Kindle Now Available!‘Return to Slender’ Amazon E-Books/Kindle Now Available!
  • New PDF Version 2nd ‘Return to Slender BookNew PDF Version 2nd ‘Return to Slender Book

Tags: cod, fish, high protein, lime, main meal, Parmesan Categories: Green bariatric recipes, Recipes, Uncategorized

Reader Interactions

Leave a Comment

sidebar

Blog Sidebar

Categories

  • Bariatric Basics
  • Bariatric Beginnings
  • Bariatric Bento Box Gallery
  • Bariatric Budget Buster Recipe
  • Bariatric Buzz
  • Bariatric Cookery Pantry Plus+ Recipe
  • Bariatric Portion Plate Gallery
  • Carol’s personal goals
  • Coping mechanisms
  • Copyright
  • Disclaimer
  • Events
  • Exercise
  • Fashion & Beauty
  • Food and Nutrition Basics
  • Food Roundup
  • Foodies News
  • FREE bariatriccookery.com newsletter
  • Health and Fitness
  • In the news!
  • Kitchen equipment news and tips
  • Letters and messages
  • Menus
  • Metric and US Conversion Chart
  • Plastic surgery
  • Pre-Op Advice
  • Recipes
    • Amber bariatric recipes
    • Green bariatric recipes
    • Red bariatric recipes
  • Research
  • Seasonal Food
  • Super Simple Recipe
  • Support Groups
  • Surgical Options
  • The Bariatric Bee Tips
  • The Bariatric Cookery Solo Dining Club
  • The Bariatric Lunchbox Club Meal Idea
  • Uncategorized
  • Vitamins, minerals and other supplements
  • Weight Regain
Ramsay Health Banner Ad For Website

Ramsay Health Care UK sponsoring Weight Loss Surgery with Bariatric Cookery

How can Baricol support you? Find out more and request a free sample.

Footer

  • Home
  • Shop
  • Surgery & Faq’s
  • About Us
  • Blog
  • Recipes
  • Press
  • Contact
© Web Design by Brooks Creative

Web Design by Brooks Creative

Bariatric Cookery. All Rights Reserved

7ads6x98y